CrossFit 646
75 W. River Rd suite 101
Tucson AZ 85704
admin@crossfit646.com
Phone: 520-612-7056
CrossFit 646 North
8591 N. Silverbell Rd.
Tucson AZ 85743
admin@crossfit646.com
Phone: 520-389-8837

CrossFit Class 6-17-17

June 16, 2017
crossfit

646 WOD 6-17-17

Granite Games Qualifier Workout 3

Individual AsRx (Ages 19-34)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar

Stop at 16 min

Scaled (Ages 19-34)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (75/55lbs)
12 knees to chest

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (95/65lbs)
12 knees to chest

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (105/75lbs)
12 knees to chest

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (115/80lbs)
12 knees to chest

Stop at 16 min

Masters AsRx (Age 35-39)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar

Stop at 16 min

Scaled Masters (Ages 35-39)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (75/55lbs)
12 knees to chest

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (95/65lbs)
12 knees to chest

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (105/75lbs)
12 knees to chest

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (115/80lbs)
12 knees to chest

Stop at 16 min

Masters AsRx (Age 40-44)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar

Stop at 16 min

Scaled Masters (Ages 40-44)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (75/55lbs)
12 knees to chest

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (95/65lbs)
12 knees to chest

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (105/75lbs)
12 knees to chest

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (115/80lbs)
12 knees to chest

Stop at 16 min

Masters AsRx (Age 45-49)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (115/80lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (135/95lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (145/100lbs)
12 toes to bar

Stop at 16 min

Scaled Masters (Age 45-49)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (65/45lbs)
12 knees to chest

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (85/55lbs)
12 knees to chest

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (95/65lbs)
12 knees to chest

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (105/70lbs)
12 knees to chest

Stop at 16 min

Teen AsRx (Ages 14-18)
(Boys/Girls)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (115/80lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (135/95lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (145/100lbs)
12 toes to bar

Stop at 16 min

Scaled Teen (Ages 14-18)
(Boys/Girls)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (65/45lbs)
12 knees to chest

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (85/55lbs)
12 knees to chest

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (95/65lbs)
12 knees to chest

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (105/70lbs)
12 knees to chest

Stop at 16 min

Masters AsRx (Ages 50-54)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (115/80lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (135/95lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (145/100lbs)
12 toes to bar

Stop at 16 min

Scaled Masters (Ages 50-54)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (65/45lbs)
12 knees to chest

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (85/55lbs)
12 knees to chest

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (95/65lbs)
12 knees to chest

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (105/70lbs)
12 knees to chest

Stop at 16 min

Masters (Ages 55+)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (75/55lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (95/65lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (115/75lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (125/80lbs)
12 toes to bar

Stop at 16 min

Scaled Masters (Ages 55+)
(Men/Women)

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (45/35lbs)
12 knees to chest

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (65/45lbs)
12 knees to chest

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (85/55lbs)
12 knees to chest

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (95/65lbs)
12 knees to chest

Stop at 16 min

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